Viking Rehab & Fitness

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Viking Rehab & Fitness

Redefining Injury Rehabilitation, bridging the gap between pain & performance What we do? We always ensure that we set the foundation for you to thrive.
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Welcome to Viking Fitness Personal Training & Physical Therapy

We have over 10 years experience applying Evidence based training and therapy to achieve the best results for you! Through in depth analysis & assessment, we identify the best place to start. Then, we focus on getting you to the peak of your functionality. Some of the areas we specialise in to get you there are:

* Corrective Exercise

* Injury Rehabilitation (Diagnosis & Treatment)
* Resistance Training
* Weight Management
* Sport Specific Training

We pride ourselves on providing an inclusive service for all levels of ability, Motivating and empowering you to achieve life changing sustainable results! Get in touch today!

14/04/2026

You keep starting over with your training.

Not because you’re lazy
but because you’re relying on motivation to carry you.

That cycle…
Start strong > life gets busy > fall off > feel like you’re back at square one.

It chips away at you more than people realise.

Because it’s not just about missing workouts
It’s the frustration of knowing what you’re capable of…
but feeling further away from it every time.

And as you get older, the stakes get higher.

Little aches don’t just disappear.
Time isn’t as flexible.
Energy isn’t always there when you need it.

So relying on “I’ll get motivated again” just doesn’t cut it anymore.

From a physio and coaching perspective
this is where most people go wrong.

They chase motivation…
instead of building something that actually holds up when life happens.

Because life will happen.

The shift is this:

Stop asking
“How do I stay motivated?”

Start asking
“What can I rely on when I’m not?”

That’s where real progress lives.
That’s how you stay consistent.
That’s how you stay strong and out of pain long term.

That’s what I build with my clients.

Not just workouts
but systems that keep you moving forward even when motivation is nowhere to be found.

If you’re done with the stop-start cycle…
and you actually want something that works in real life—

DM me “STRUCTURE” and let’s sort it.

13/04/2026

This is what a good first week of ACL rehab looks like…

Kai’s just started the Pain → Performance program and already:
✔ Pain down to 0–2/10
✔ No sharp pain, just normal training soreness
✔ Moving better
✔ Knee feeling stronger

And yes… he’s already pain-free.

But let’s be clear…

That’s not the goal — it’s the starting point.

Pain dropping this early tells us:
→ The knee is tolerating load
→ We’ve got the right level of intensity
→ The plan is working

Now we progress.

Because a pain-free knee won’t hold up when:
→ You’re sprinting
→ Changing direction
→ Under fatigue
→ Back in full training

That’s where most people get caught out.

So we don’t stop at “feels good”…
We build a knee that’s strong, stable, and trusted under pressure using clear KPIs every step of the way.

No guessing. No rushing. No setbacks.

If you want your rehab done properly from day one…
DM me “ACL” and let’s map your return to performance 👊
Viking Rehab

10/04/2026

Lower Back Pain….. Try this ✅

Step drops are a great tool tool to use when the lower back is painful

Important to note that lower back pain can be caused by many different factors. This is simply a tool that could help, not solve the problem

As always, get fully assessed 👍

DM “Back” to find out more about how we can help you with your back pain

08/04/2026

You don’t fall off because of one weekend.

You fall off because you think you have.

One weekend of:
More food.
Less training.
A few drinks.

That’s not the problem.

The problem is the all-or-nothing mindset that follows it.

The clients who make the best progress aren’t perfect…
They just know how to come back quickly.

That’s the real skill.

If you feel stuck in that on/off cycle…
DM me “BALANCE”

06/04/2026

Shoulder Pain: As a Physio Strength Coach this is a movement I would be doing to fix the problem

The landmine press sits in the sweet spot between rehab and strength.

Here’s why it’s so effective for shoulder pain:

1. It reduces stress on the shoulder joint
You’re not forcing full overhead range, which means less irritation, especially for sensitive structures.

2. It follows a more natural movement path
The angled press allows the shoulder blade to move freely (which most painful shoulders need).

3. It builds strength without aggravation
You can load it early, train hard, and actually make progress without flare-ups.

4. It restores confidence
Pain changes how people move. This gives them a way to press again without fear.

If pressing hurts right now, message me ‘SHOULDER’ and I’ll help you figure out your next step.

01/04/2026

Experiencing a tight back?

Here’s two exercises to try the next time your back feels tight….

1. Half kneeling Side Bends with bumper plate- 10-20reps
2. Pelvic shuffles - 20reps

Try these at the starting your next workout or just at home if your back gets tight!

31/03/2026

Fear is one of the biggest reasons people stay stuck in pain.

Not because they’re lazy.
Not because they don’t care.

But because they’re scared of making it worse.

And honestly… that makes sense.

When something hurts, your brain’s job is to protect you.
But sometimes it overprotects.

➡️ You stop doing the very things that would actually help.
➡️ You lose confidence in your body.
➡️ You start believing you’re fragile.

That’s where the cycle begins.

The truth?

Confidence isn’t something you wait for.
It’s something you build.

Through:
• The right movements
• The right progressions
• The right support

Step by step, you prove to yourself:

“I can do more than I thought.”

And that’s where real, long-term change happens.

If you’re stuck in that cycle right now, I can help you break it.

DM me “MOVE” and let’s get you progressing again.

30/03/2026

This is Abbi.

Before this, like most people
she was training… but without real direction.

Doing good exercises.
Just not in the right way, or the right order.

And that’s where most people get stuck.

Because results don’t come from:
• More exercises
• More effort
• More sweat

They come from structure.

The right plan.
In the right order.
Progressed at the right time.

That’s what we built for Abbi.

Now every session has a purpose.
Every exercise has a reason.
Every week moves her forward.

No guessing.
No wasted effort.
Just clear direction.

If your training feels all over the place and you know you need structure,
comment “HELP” or drop me a message—I’ll help you find your direction.

29/03/2026

A true example of going from pain to performance

Our pain to performance program is a bespoke approach to injury rehabilitation and fitness.

Marcus came to us in a bad way at one of the hardest times of his life.

Since then he has gone from strength to strength in both body and mind.

If Marcus’ story inspires you to take that first step to change, then DM “Ready” and we will be in touch

27/03/2026

You give your time.
Your energy.
Your attention.

But over time… your body starts to pay for it.

Aches creep in.
Energy drops.
Old injuries resurface.

And it’s not just about you anymore—
it affects how you show up as a parent.

Looking after yourself isn’t selfish.
It’s what allows you to be at your best for them.

Stronger. Healthier. More present.

If you’ve been putting yourself last…
now’s the time to change that.

DM “READY” 👍

Address

Stockton End
Sandy
SG191SB

Website

https://linktr.ee/vikingfitnessuk

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